Warm up / Preparation:
- Easy jog 200m
- Opener / closer x 10
- Shuffle jacks x 5 each direction
- C-skip x 10
- squat hop x 5
- leg swings as needed (or until you feel loose)
- Stretch, etc as necessary\
Workout:
We will need to bring KBs outside
- Run 1 mile (4 laps)
- 20 KB swings
- 20 push ups
- 20 sit ups
- Run 400m
- 10 KB swings
- 10 push ups
- 10 sit ups
- sprint/stride 100m
ROMWOD (full version)
I am pretty good at running so this workout was pretty easy for me. I ran the mile in 6:11 which is pretty good for me, considering I was running by myself. If I were to run in a competition I think I could run this a lot faster. Other than that, the workout was pretty easy.
Brett's Fitness Blog 